8 Weeks of Care
You have just started your care, and our goal within the first two weeks is to reduce your pain and to get you back to your normal activity. You may be scheduled between 3 to 5 visits in the first week, based on your condition. In the first 2 weeks make sure you are taking your pain medications and anti-inflammatories, along with with recommended supplements. You may choose to start taking joint care supplements as well. As directed, start using hot packs (for 20-30 minutes at a time), or ice packs (for 15 minutes at a time, but not longer). Start resting on a comfortable mattress. Do not sit for prolonged periods of time, as sitting increases pressure on your discs, thus more pressure on your nerves and joints. Recommended exercises should be performed 2 to 3 times per day, in order to relax and improve bodily function. Start drinking more water, preferably 8 to 12 glasses per day. I know you may be in a tough place now, but this is temporary. Start thinking positively and have a positive attitude toward your future goals.
In week 2 you may still be scheduled between 3 to 5 sessions based on need. Start your hydro-therapy and pool exercises. Do not exceed the 20 to 30-minute pool time as it may hinder your progress. Keep applying the principles you have learned in week 1.
In week 3 you may be scheduled between 2 to 3 sessions. During the days that you are in our office make sure to take care of yourselves, and keep exercising. You may be able start your walking exercises at this time, which we recommend up to 3 times per week between 15 to 30 minutes. Keep using your hot or cold compression as needed. You may be able to slowly return to some normal daily activities, but be careful. Keep on taking your supplements and drink plenty of water.
In week 4 you may be scheduled between 2 to 3 sessions. Keep your hydro-therapy schedule at least 2 times per week. You may increase your walk or swim time this week. Remember that swimming will help you build strength and at the same time reduce joint pressure. So this exercise is highly recommended. Keep on taking your supplements and drink plenty of water.
In week 5 you be scheduled 1 to 3 times per week. It is time for most of you to start exercising with more complicated exercises to stabilize and strengthen your body. If at this point you are pain free, do not make the mistake to think that your discs have healed completely. Discs may take up to 6 months to heal. Keep on taking your supplements and drink plenty of water.
In week 6 you be scheduled 1 to 3 times per week. Keep a walking exercise schedule 2 to 3 times per week, and you may increase the time between 30 to 45 minutes. If you feel up to it, you may start a light jogging schedule to your walking regimen. We recommend that you walk for I minute and jog for 1 minute. You can keep this cycle in order to reach the 30 to 45 minutes. You can also start training your side muscles, which we will teach you. This will help stabilize any weaknesses in your body, and furthermore prevent the return of your disc symptoms.
In week 7 you may be scheduled for 1 session, or be scheduled at a longer period of time say every 10 days. You may start light weight training or exercise band exercises for further strengthening. Continue last week’s instructions.
Most of you have recovered by now or on your way to a normal life style. It is very important to continue applying all that you have learned so far, from supplements, exercises, and water intake. Remember that even though you are feeling well, your discs may have not completely healed so still take care of yourselves. If your situation has not completely subsided by now, few elements may still be a factor; 1) you may have not taken care of yourselves based on our recommendations, or 2) your situation maybe more complicated or chronic in comparison to others. So, you may need further care or more involvement from other healthcare professionals. Finally, we recommend that you be checked on a once a month period in order to check and maintain what you have accomplished.